Back Exercises

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*Click on either of the images above to find exercises by their muscle group

 

Exercises


Hamstring Curls with Exercise Ball (Advanced)
Summary

This exercise not only strengthens the hamstrings, but also increases core strength and stability.

  • Muscle Group: Back, Buttocks, Hamstrings, Back: Lower, Abs: Side, Core, Hip Stabilizers
  • Equipment: Exercise Ball
  • Categories: Strength, Core
Starfish Side Plank on BOSU
Summary

Advanced core stability and balance exercise.

  • Muscle Group: Back, Buttocks, Back: Lower, Shoulder: Front, Outer Thigh - Hip, Abs: Side, Abs, Shoulder: Side, Core, Hip Stabilizers, Trapezius: Middle, Trapezius: Lower, Back: Upper, Back: Middle, Rotator Cuff
  • Equipment: BOSU
  • Categories: Strength, Core, Balance
Balance on BOSU (both feet)
Summary

Beginner balance exercise. To increase difficulty try this exercise with your eyes closed.

  • Muscle Group: Calves, Buttocks, Quads, Hip Stabilizers
  • Equipment: BOSU
  • Categories: Balance
Oblique Crunch on Exercise Ball
Summary

This exercise strengthens the oblique muscles, and increases core strength and stability.

  • Muscle Group: Back, Back: Lower, Abs: Side, Abs, Core
  • Equipment: Exercise Ball
  • Categories: Strength, Core
Jack-Knife on Exercise Ball
Summary

This is a great exercise to improve core strength and stability.

  • Muscle Group: Hip Flexors, Serratus Anterior, Abs, Core
  • Equipment: Exercise Ball
  • Categories: Strength, Core
Hamstring Curls (Single Leg) with Exercise Ball (Advanced)
Summary

Advanced Hamstring Exercise. Due to the position you are in and the fact that your using an exercise ball you will also working your core for stability.

  • Muscle Group: Back, Buttocks, Hamstrings, Back: Lower, Abs: Side, Core, Hip Stabilizers
  • Equipment: Exercise Ball
  • Categories: Strength, Core, Balance
Superman on BOSU
Summary

A great exercise to work the lower back.

  • Muscle Group: Back, Buttocks, Hamstrings, Back: Lower, Neck, Core, Hip Stabilizers, Trapezius: Upper
  • Equipment: BOSU
  • Categories: Strength, Core
Push Up on BOSU
Summary

The traditional push-up is taken even further by using the BOSU. Just like a regular push-up, your triceps and pectorals get a good work out, but by adding the balancing component of the BOSU, you are now working your core and stabilizers even further.

  • Muscle Group: Chest, Shoulder: Front, Triceps
  • Equipment: BOSU
  • Categories: Strength, Core
Leg Lift Core Stability on Exercise Ball
Summary

This exercise enhances balance, core stability, and core strength.

  • Muscle Group: Back, Buttocks, Back: Lower, Abs: Side, Abs, Core, Hip Stabilizers, Back: Middle
  • Equipment: Exercise Ball
  • Categories: Core, Balance, Pilates
Seated Pretzel Stretch
Summary

Common stretch for the Glutes and Outer Thigh (and a little bit of the back)

  • Muscle Group: Back, Buttocks, Back: Lower, Outer Thigh - Hip, Abs: Side, Hip Stabilizers
  • Equipment: Exercise Mat, None
  • Categories: Stretches
Outward Back Curl
Summary

This is a simple back stretch.

  • Muscle Group: Back, Back: Lower, Back: Upper, Back: Middle
  • Equipment: Exercise Mat, None
  • Categories: Stretches, Pilates
BOSU Lateral Leg Lift
Summary

This exercise focuses on strengthening the hip abductors (or deep buttock muscles) and the upper part of your outer thigh.

  • Muscle Group: Buttocks, Outer Thigh - Hip, Hip Stabilizers
  • Equipment: BOSU
  • Categories: Strength, Core, Pilates
Standing Hamstring Stretch
Summary

Basic Hamstring Stretch

  • Muscle Group: Back, Hamstrings, Back: Lower
  • Equipment: None
  • Categories: Stretches
Knee to Chest Glute Stretch
Summary

Simple low back and hamstring stretch.

  • Muscle Group: Back, Hamstrings, Back: Lower
  • Equipment: Exercise Mat, None
  • Categories: Stretches
Seated Hamstring Stretch
Summary

Back and hamstring stretch while reaching for your toes

  • Muscle Group: Hamstrings
  • Equipment: Exercise Mat, None
  • Categories: Stretches, Pilates

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